Sunsetting fears: Understanding and managing ‘Sunset Anxiety‘
In the quietude of twilight, as the sun begins to dip below the horizon, an unsettling feeling of dread may creep into the minds of some. This phenomenon, often referred to as ‘Sunset Anxiety‘ or ‘Twilight Anxiety’, is not an official diagnosis listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), but rather a manifestation of psychological distress that can impact individuals in unique ways.
Dr. Andrea D. Guastello, a psychologist at the University of Florida’s Department of Psychiatry, explains that while anxiety is a prominent symptom, this condition also encompasses feelings of depression, loneliness, and helplessness that seem to worsen as the night falls. "There are psychological symptoms that tend to increase when the sun goes down or at night," she told Fox News Digital.
What is ‘Sunset Anxiety’?
In essence, ‘Sunset Anxiety’ is the experience of anxiety that intensifies during the later parts of the day or night, explained Beena Persaud, a clinical psychologist at the Cleveland Clinic Akron General in Akron, Ohio. The waning of natural light can lead to a decrease in energy and motivation, causing restlessness, discomfort, worry, and apprehension about tasks yet to be accomplished.
Those with a history of anxiety disorders are at a higher risk of experiencing ‘Sunset Anxiety’. Similarly, individuals who are sensitive to changes in sunlight and those who experience ‘type A’ personality traits may also be more susceptible. It’s important to note that this condition does not discriminate based on gender or race.
Common Triggers
The primary culprit behind this phenomenon is the body’s circadian rhythm, which controls various physiological functions. Persaud remarked that circadian rhythms are heavily influenced by the production of melatonin, a hormone that regulates sleep-wake cycles. As melatonin production increases in low light conditions, the body gears up for sleep, even if the mind is still active.
Moreover, the anxiety may also stem from the weight of mental tasks and responsibilities that accumulate throughout the day, with a sense of urgency to complete them before nightfall.
Coping Strategies
Guastello offers the following advice to help manage ‘Sunset Anxiety’:
- Set realistic goals: Break down large tasks into smaller, manageable steps to avoid feeling overwhelmed.
- Plan enjoyable activities: Schedule relaxing or entertaining pursuits around the time when anxiety typically sets in.
- Prioritize sleep: Established sleep habits can help regulate the body’s internal clock and reduce anxiety.
- Increase daytime sunlight exposure: Spend more time outdoors during daylight hours and use light therapy boxes or dawn simulators indoors to mimic natural light.
- Maintain a balanced diet: Regular nutritious meals can help stabilize mood and reduce anxiety.
- Exercise regularly: While physical activity can lower anxiety levels, avoid intense workouts close to bedtime to ensure better sleep quality.
While ‘Sunset Anxiety’ may not be formally recognized in medical literature, its impact on individuals is undeniable. By understanding and addressing its root causes, those affected can reclaim the tranquility of twilight and enjoy the peaceful nights they deserve.
